Monday, March 6, 2017

Schedule week of Mar 6

Last week was a run week and having recovered from GAR I managed to get in a lot of good running, about 20 miles. Tuesday afternoon swim and Wednesday afternoon spin class were victims of the rain that fell most of this week. I was lucky to anything done.

Pattie had a race on Sunday I so I did my Friday afternoon swim alone. Used my swim buoy. Managed to go a bit longer than usual, over a 1,000 yards. Felt nice and strong. Water was fine in spite of the rain. I heard it was bad on the north shore.

I had to cut Saturday's run short to have time to do packet pick-up for Pattie's 10k and attend a board meeting, but the run felt great. Felt as though I could run all day. Light wind from the south west, weird running home with a headwind. Not too hot but very humid. Took a few salt tabs.

I managed to get in a bike workout Sunday afternoon. Not exactly as planned, but similar. Plan called for a nice long warm up followed by 2 x 25 min sweet spot intervals. I have done these the last few times on Tantalus, a good preparation for CTTS, not so good for holding power on the flat at a fast cadence. On Sunday the morning rain probably covered Tantalus with mud and debris, and even in the afternoon the sky was dark and threatening, so I opted to go east and do some hill repeats in Portlock. Managed 5 x 4 min often getting above the original target zone, and after five times up that hill I was pretty tired. Cruised up Lunalilo Home Road, turned off just past the fire station and rode the long, smooth loop Kapaia St - Kukuiula Lp. Held a brisk high zone 2 pace all the way home.

On Sunday I spotted a dumb thing on my training plan. Typical of an inexperienced self-coached athlete, but I take the fact that I caught it as a good thing. I scheduled Sunday's workout as a bike-run brick. Yes. I thought I should do a 30 min run off the bike, the first twenty at tempo. After a two hour, very hard, above tempo ride? I do need to do more bike-run bricks to prepare for the Honolulu Triathlon, but not after a killer bike ride. That is just an invitation for an injury.